27 lines
675 B
Markdown
27 lines
675 B
Markdown
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时间：[__<% tp.date.now("YYYY/MM/DD") %>______]
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时间点：
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- 5:40 出发
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训练容量(项目-组数-重量) 力量8~12次、塑形15~18次
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| 项目/次数 | 组 1 | 组 2 | 组 3 | 组 4 |
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| ----------- | --- | --- | --- | --- |
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| 挂片/插片肩部推举12 | | | | |
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| 蝴蝶机反向飞鸟18 | | | | |
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| 插片侧平举18 | | | | |
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| 绳索面拉15 | | | | |
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| 绳索侧平举15 | | | | |
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塑形动作重量递减保15次标准动作
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挂片/坐姿肩部推举测试组：[________] kg x [________]
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总结经验
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1. [________]
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2. [________]
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3. [________]
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---
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